Another Mock Mashed Potatoes (Mashed Cauliflower) – Low Carb
Description:
If you’re craving a comforting side dish but want to skip the carbs, this delicious mashed cauliflower recipe is a perfect solution! Inspired by a recipe I saw on a Food Network low-carb cooking show, I’ve added my own spin to make it even more flavorful. This version omits the sour cream and mayonnaise typically found in mashed potatoes recipes, offering a healthier alternative without sacrificing taste. Instead of rosemary, I opted for raw minced garlic, but feel free to use roasted garlic for a milder flavor. The result is a rich, creamy dish that offers all the comfort of mashed potatoes but with fewer carbs. The addition of parmesan cheese and butter ensures it’s still indulgent, while using Smart Balance as a butter substitute adds a touch of heart-healthy benefits.
This dish is quick and easy to prepare, taking just about 25 minutes from start to finish. It’s perfect for anyone following a low-carb diet, or anyone simply looking for a lighter alternative to traditional mashed potatoes. So, if you’re looking for a new twist on mashed potatoes, this low-carb cauliflower version is sure to be a hit at your next meal.
Recipe at a Glance
| Prep Time | 15 Minutes |
|---|---|
| Cook Time | 10 Minutes |
| Total Time | 25 Minutes |
| Servings | 4 |
| Calories | 73.7 |
| Recipe Category | Side Dish (Vegetable) |
| Cuisine | Low-Carb, Comfort Food |
| Difficulty Level | Easy |
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (cut into smaller pieces) | 1 head |
| Water | As needed to boil |
| Fresh garlic (minced) | 1 clove |
| Roasted garlic (optional) | 1-2 cloves |
| Fresh rosemary (optional) | 1 tsp |
| Parmesan cheese | 1/4 cup |
| Chicken bouillon powder | 1/8 tsp |
| Low-sodium salt | 1/8 tsp – 1/4 tsp |
| Salt | To taste |
| Black pepper | To taste |
| Unsalted butter (Smart Balance preferred) | 1 tbsp |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 73.7 |
| Total Fat | 3.1g |
| Saturated Fat | 1.7g |
| Cholesterol | 8.3mg |
| Sodium | 162.8mg |
| Carbohydrates | 8g |
| Fiber | 3g |
| Sugar | 3g |
| Protein | 5.4g |
Instructions
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Bring Water to a Boil
In a medium-large pot, bring enough water to cover the cauliflower to a boil. You want the water to be boiling by the time you’re ready to add the cauliflower. -
Prepare Cauliflower
While the water is heating up, cut the cauliflower into smaller florets. This will help it cook evenly and more quickly. Once the water is boiling, add the cauliflower florets to the pot. Boil for about 6 minutes or until the cauliflower is fork-tender. -
Drain and Mash
Once the cauliflower is cooked, drain it thoroughly in a colander to remove excess water. This is important, as too much water can make your mashed cauliflower watery. Then, using either a stick blender (immersion blender) or a potato masher, begin mashing the cauliflower until it reaches your desired consistency. It should be smooth and creamy. -
Add Flavors
Stir in the cream cheese, fresh garlic, and optional roasted garlic, as well as the fresh rosemary (if using). Add the parmesan cheese, chicken bouillon powder, and butter. Mix everything well until the ingredients are fully incorporated and the butter melts into the mash. -
Season to Taste
Add salt and black pepper to taste. You may want to start with a pinch of salt and adjust it after tasting the mashed cauliflower. If needed, add more garlic or rosemary depending on your flavor preference. -
Serve
Once the flavors have melded together, serve your mock mashed potatoes hot. They pair wonderfully with grilled meats, roasted vegetables, or any of your favorite low-carb mains.
Tips and Variations
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Garlic Lovers: If you love garlic, increase the amount of fresh garlic or add a few more cloves of roasted garlic for a deeper flavor.
-
Cheese Variations: Swap out the parmesan for other cheeses like cheddar or mozzarella for a different flavor profile. A sharp cheese adds a nice bite to the mash.
-
Herb Options: While fresh rosemary adds a lovely aroma to the mash, feel free to experiment with other herbs like thyme, chives, or parsley for a fresh twist.
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Vegan Option: For a dairy-free version, omit the butter and use olive oil or a vegan butter substitute. You can also substitute the parmesan with a dairy-free cheese or nutritional yeast for a cheesy flavor.
Why This Recipe Works
This mashed cauliflower recipe provides a rich, creamy texture that mimics traditional mashed potatoes, but with significantly fewer carbs. The cauliflower provides the bulk and body, while the cream cheese and parmesan give it a comforting, indulgent taste. The chicken bouillon powder adds savory depth, while the garlic and rosemary bring aromatic layers of flavor. By using Smart Balance butter, this version is heart-healthier than traditional butter, making it a great option for anyone watching their cholesterol levels or looking for a lower-calorie alternative to the classic mashed potatoes.
The result is a satisfying, guilt-free side dish that’s perfect for anyone following a low-carb, keto, or paleo diet—or anyone simply looking to reduce their carbohydrate intake while still enjoying a hearty meal.
Final Thoughts
If you’re looking for a low-carb side dish that will satisfy your comfort food cravings, this mashed cauliflower recipe is a must-try. It’s quick, easy, and packed with flavor. Plus, it’s versatile enough to be customized with different herbs and spices to suit your taste. Whether you’re looking for a healthier alternative to mashed potatoes for a weeknight dinner or a new side dish to serve at holiday meals, this recipe is sure to become a family favorite.
